Posts Tagged ‘TurkishGetUp

6 Deadlift @ 70kg
6 Bent-over one-arm DB row @ 12.5kg e.s.

6 Bulgarian split squats (front rack) @ 20kg e.s
6 Turkish get-ups e.s. @ 16kg KB

15 Bastards @ 12.5kg DBs (target was 30 for time but form broke down)
= 8:34

100 Air squats
= 4:32

5 Push-ups
10 Sit-ups
15 Squats

10 Windmills e.s. @ 16kg KB
2 x 5 Turkish get-ups e.s. @ 16kg KB

4 x 25 Russian twist @ 16kg KB (one-two count)

1-15-1 breathing ladder of 1-arm Swings (GS style) e.s. @ 16kg KB

2 x 10 Renegade rows (push-up, row left, row right) @ 12.5kg DBs

Nose breathe the whole work-out.


GS Style swing feels ok, but hard to get the right width stance. Nose breathing forces diaphragm breathing and totally works. Felt nasty during the second set of renegade rows but the breathing ladder was no big deal. Might be more interesting to try that one with burpees. ;)

I haven’t been sleeping the best lately. I’m not worried about the wrap up with LP, or the next job (whatever it might be), but I am excited. Excited and maybe a little impatient. This morning I work up at 4 and could not get back to sleep. I thought about REA, Google, ANZ and the NAB. I thought about designing Neil’s HTFU kit. When I finally quieted my mind I lay there thinking nothing, and began to note a creeping awareness of the tension from last weekend’s racing and a week of office-chair sitting in my legs. All four quadriceps under load from knee to hip, through and into my back. Hamstrings. A dull, muted, not-quite-ache.

At 5:30 I got up and went to the bathroom and stretched. Stretched some more. Got down on the floor and stretched. Got out the roller and wrung the living shit out of the fronts of my legs. Parasympathetic sweats, the shakes, grit teeth, you name it. And twice more, maybe half an hour or more it took. And then I went back to bed, slack and sleepy, and drifted off to sleep.

So, a little tired this morning:

With the 16kg KB:
10 x RTW each way
10 x Figure 8 each way
10 x One arm swing e.s.
10 x Two arm swing
10 x Clean and press e.s.
10 x Snatch e.s.
10 x Clean and jerk e.s.
10 x Goblet squat
10 x TGU (5 e.s.)
10 x OHS
10 x Clean and windmill

Got up at 5:20 for a ride with Neil that didn’t eventuate. Instead of going back to bed, I stayed up and got some reading (about training) done.

Did a session at lunch time with the goal of basic conditioning:

Row 1,000m

@24kg KB:
10 Swings
5 1-Arm Swings e.s.
3 x 5 KB C&J e.s.

3 KB TGU e.s.

5 KB Snatches e.s.

@20kg barbell:
5 Snatch grip deadlifts
5 Power snatches
5 Pressing snatch balances
5 Snatches

@2 x 12.5kg DBs:
Bear crawl three laps of the gym
10 Squat-clean renegade man-makers

Three rounds:
5 Power burpees
5 Swings @24kg KB
10 breaths

Putting yesterday’s musing to use.


50 air squats
30 push-ups
3 TGU e.s. (alternating) @ 24kg KB
2:00 KB clean e.s. @ 24kg KB: R=30, L=25
50 goblet squats @ 24kg KB
12 clean, jerk, two steps overhead walking lunge @ 24kg KB
15 one-hand swings e.s. @ 24kg KB

KB swings @ 24kg KB

50 one-leg deadlift e.s. @ 24kg KB

Warm-up with jump rope, lunges, air squats, handstand practice and stretching.


3 x 5 Back squat @ 65, 75, 77.5 kg
3 x 12 Bench step-ups e.s. @ 40 kg (2x 20 kg DBs)
3 x 3 Pistols (no weight)
2 x 5 Turkish get-ups @ 20 kg DB
3 x 12 Side bends e.s. @ 20 kg DB


There’s a pleasant kind of fatigue that goes along with all this and there’s basically zero mental overhead to the program, which is exactly what I need right now.


  • 3 eggs in butter … w extra butter and a carrot
  • Handful of almonds
  • Cappuccino (double)
  • 4 squares of 85% chocolate
  • Grilled chicken & veggie salad w avocado & pesto + peach (PWO)
  • Coconut milk, carrot
  • Double ristretto macchiato
  • 4 squares of 85% chocolate
  • Quite a few JellyBelly jelly beans :\
  • 1.5 pork chops w carrots, silverbeet, butter and olive oil
  • Hot cocoa w cream

8:00 AM


7 Turkish get-ups (each side) @ 17.5kg


1:00 Man-makers @ 20kg dumb-bells (no row)
1:00 Double-unders
x 5 rounds

Score (MM / DU):

  1. 7 / 62
  2. 5 / 45
  3. 5 / 41
  4. 4.5 / 38
  5. 3.5 / 34


Row 500m:
1:35.7 @  35spm  @  398.8 Watts average


Handstand practice


TGUs were hard enough to require focus and good breathing.

Pete’s 10 minute killer was big improvement over last time. The better man-maker scores can be attributed to the lack of the renegade rows, but the DU scores are up by ten per round on average.

The row finally rids my sidebar of a mysterious but horrible lie. There’s no way I ever rowed a 1:28.9 500m, and I’m confident in calling this a legit PR. Felt good almost all the way through, and a full two seconds faster than Pete’s. I guess it’s awwwwn. ;)

Handstands, as usual, need work.


9:00 PM


Back Squat 3 x 3 @ 70 kg (high bar, A2G)

CFE – Bike: trainer

4 x 5min:3min intervals

  1. 2.50 km
  2. 2.59 km
  3. 2.61 km
  4. 2.71 km

Full data log at Garmin Connect


Squats were good. More challenging than expected until I realised my old numbers are low bar. High bar feels more natural and more widely applicable. Dan John’s cues from his From the Ground Up are very useful:

Now, lower yourself down. How? Well, I teach young lifters to think that their feet were stuck to the ceiling and they would have to pull their butt to the ceiling. Sure, an odd image, but it works. What people discover at this moment is a basic physiological fact: the legs are NOT stuck like stilts under the torso. Rather, the torso is slung between the legs.

Intervals are starting to feel “normal”, which is nice. Note that “normal” doesn’t denote any absense of “painful”.


  • Two eggs, handful of almonds, a little chicken, a strawberry and a mouthful of coconut milk
  • Coffee
  • Big chicken salad, 1/2 a cup of coconut milk
  • Big handful of almonds
  • Apple
  • Coffee
  • 1.75 home made pita pizzas (chicken and avocado, ham/cheese/tomato
  • Tea


It was supposed to go down like this.

Exercise Sets/Reps/Dist Weight/Time
Turkish Get-up 10 reps e.s. 16 kg
KB Press 10 reps e.s. 16 kg
Russian Twist 15 reps 16 kg



  • Oats w almonds, protein, pear [4/2xFat]
  • Coffee
  • Lamb salad, almonds [~4]
  • 4 squares of chocolate
  • Coffee
  • Moroccan spiced lamb soup, almonds, protein [5]
  • Pancakes w/strawberries, yoghurt etc :X


Exercise Sets/Reps/Dist Weight/Time
SB Renegade Row 3 x 5 reps es 0 kg
SB KB press 3 x 10 reps es 16 kg
Turkish Get-up 2 x 7 reps es 16 kg
Russian Twist 3 x 15 reps es 16 kg
Good Mornings 50 reps 16 kg
1H OHS 10 reps es 16 kg
1H Rack Squat 15 reps es 16 kg
Goblet Squat 25 reps 16 kg
Rack Lunge (left) 25 reps 16 kg
Rack Lunge (right) 25 reps 16 kg


Some old, reliable friends…
Each side:
3:00 KB Clean and Jerk @ 16 kg
2:00 Rest
3:00 KB Snatch @ 16 kg
2:00 Rest
1 Turkish get up @ 24 kg

Exercise Sets/Reps/Dist Weight/Time
KB C&J Left 3:00 / 39 reps 16 kg
KB C&J Right 3:00 / X reps 16 kg
KB Snatch Left 3:00 / 30 reps 16 kg
KB Snatch Right 3:00 / 42 reps 16 kg
KB TGU 1 reps es 24 kg

3 minutes doesn’t sound very long and 16kg doesn’t sound that heavy but it was surprisingly humbling. My quads are smashed.


  • Oats w protein, pear, nuts, nutmeg + cinnamon [4/2xFat]
  • Tea
  • Chicken, avocado, cheese, tomato, pear [4/2xFat]
  • Cottage cheese, apple, nuts [2/2xFat]
  • Tea
  • MPK Stew + nuts [4/2xFat]
  • Cottage cheese, pear, nuts [2/2xFat]

September 2020

On the bike

CrossFit benchmarks

100 Burpees: 11:07 10:32
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Hangover Cure: 8 rounds
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups

Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:05 (Feb 17)

Weightlifting PBs

Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623


3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 90kg
3RM Deadlift: 130kg
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
20RM Back squat: 65kg